How to Do the Bird Dog Exercise: Proper Form, Variations, and Common Mistakes

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    The Bird Dog exercise is a simple yet effective movement that targets the core muscles, including the abs, lower back, and glutes. This exercise also improves stability, balance, and coordination. Whether you’re a beginner or an experienced fitness enthusiast, incorporating the Bird Dog exercise into your routine can strengthen your core and enhance your overall fitness. In this article, we will guide you through the proper form, various variations, and common mistakes to help you get the most out of this exercise.

    Proper Form

    To perform the Bird Dog exercise with proper form, follow these steps:

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    1. Start on all fours with your hands directly under your shoulders and your knees under your hips. Engage your core muscles to maintain stability throughout the exercise.
    2. Extend your right arm straight out in front of you, parallel to the floor. At the same time, extend your left leg straight back, keeping it parallel to the floor.
    3. Maintain a neutral spine by keeping your hips level and avoiding any sagging or arching in your lower back.
    4. Hold the extended position for a brief moment, focusing on balance and stability.
    5. Return to the starting position by slowly bringing your right arm and left leg back down.
    6. Repeat the movement on the opposite side, extending your left arm and right leg.


    1. Modified Bird Dog:

    If you’re new to the exercise or have limited core strength, you can start with a modified version. Instead of extending your arm and leg simultaneously, focus on one side at a time. Begin by extending your right arm, holding it for a few seconds, and then switch to the left arm. Repeat the same process with your legs, extending the right leg first, then the left leg. This variation allows you to focus on stability and gradually progress to the full Bird Dog exercise.

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    2. Bird Dog with Resistance Band:

    To increase the challenge and engage your muscles further, incorporate a resistance band. Secure the band around the arch of your foot and hold the handles in your hands. As you extend your arm and leg, you will feel the resistance from the band, intensifying the workout for your core muscles.

    3. Bird Dog with Knee-to-Elbow Touch:

    This variation adds an extra twist to the Bird Dog exercise, targeting the oblique muscles. As you extend your arm and leg, bring your elbow and knee toward each other, aiming to touch them underneath your body. This movement engages the entire core, including the abs and obliques, while challenging stability and coordination.

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    4. Plank Bird Dog:

    For an advanced variation, combine the Bird Dog exercise with a plank position. Start in a high plank position with your hands directly under your shoulders. From there, extend your right arm forward and your left leg back, maintaining a straight line from head to toe. Hold this position for a few seconds before returning to the plank position. Repeat on the opposite side. The Plank Bird Dog enhances core stability and adds an extra challenge to the exercise.

    Common Mistakes

    1. Sagging or Arching the Back:

    One common mistake is allowing the lower back to sag or arch during the exercise. To prevent this, engage your core muscles and maintain a neutral spine throughout the movement. Imagine a straight line from your head to your tailbone.

    2. Lifting the Arm and Leg Too High:

    Avoid lifting your arm and leg too high, as it may compromise stability and lead to strain or imbalance. Focus on maintaining a parallel position to the floor, ensuring that your arm and leg are in line with your body.

    3. Raising the Shoulders:

    Some individuals tend to elevate their shoulders towards their ears while performing the Bird Dog exercise. Keep your shoulders relaxed and away from your ears, maintaining a stable and aligned posture.

    4. Holding the Breath:

    Remember to breathe throughout the exercise. Inhale as you prepare, and exhale as you extend your arm and leg. Proper breathing promotes better stability and core activation.


    The Bird Dog exercise is a versatile and effective movement for strengthening the core muscles, improving stability, and enhancing overall body control. By practising proper form, exploring different variations, and avoiding common mistakes, you can maximize the benefits of this exercise. Start with the basic form and gradually progress to more challenging variations as your core strength improves. Incorporate the Bird Dog exercise into your regular workout routine to build a strong and stable core. So, get on all fours, engage your muscles, and discover the transformative power of the Bird Dog exercise.

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